Go Back   Bodybuilding.net - Bodybuilding Forum > >


The Original Westside Training Routine - Complete



Reply
 
Thread Tools Display Modes
  #1  
Old 11-12-2005, 12:44 AM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,793
Send a message via MSN to _Wolf_
Default The Original Westside Training Routine - Complete



This is the Westside Routine.

Day 1: Max Effort (ME) Squats

1.) Squats 5 Sets of 10, 8, 6, 4, 4 Reps
2.) Glute Ham Raises / Lunges 5 Sets of 8-10 Reps
3.) Abs 5-10 Sets
4.) Dumbbell Side Bends 3-5 Sets
5.) Hyperextensions 3 sets of 8-12 Reps

Day 2: Dynamic Effort (DE) Bench Press

1.) Speed Bench Press 8 Sets of 3 Reps @ 60% 1RM
2.) Close Grip Bench Press 3 Sets of 5 Reps
3.) Biceps 2 Exercises of 5-6 Sets
4.) T Bar Rows 4 Sets of 6-10 Reps
5.) Shoulders 6-7 Sets

Day 3: Dynamic Effort (DE) Squats

1.) Speed Squats 10 Sets of 2 Reps @ 50% 1RM
2.) Leg Extensions 3 Sets of 6-8 Reps
3.) Stiff Leg Deadlift 3 Sets of 8-12 Reps
4.) Sumo Squats 3 Sets of 10 Reps
5.) Decline Crunches 4 Sets of 10-15 Reps
6.) Dumbbell Side Raises 4 sets of 30 Reps
7.) Hyperextensions 3 Sets of 8-12 Reps

Day 4: Max Effort (ME) Bench Press

1.) Incline Press 5x5
2.) Close Grip Bench Press 3 Sets of 5 Reps
3.) Biceps 2 Exercises of 5-6 Reps
4.) Lat Pull Down 4 Sets of 6-10 Reps
5.) BB Rows 5x5
6.) Shoulders 7 Sets

Hope this post has been useful
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #2  
Old 11-12-2005, 10:01 AM
Frontline's Avatar
Frontline Frontline is offline
Administrator
Rank: Lightweight
 
Join Date: Feb 2005
Location: Midwest
Posts: 1,401
Default

Day 3 looks intense.

The nice thing about WSB is that you can always switch out exercises you don't enjoy every few weeks. Personally I am on a 3 day split and find that I need the extra day of rest in between because of doing ME lifts every workout.
Reply With Quote
  #3  
Old 09-10-2006, 07:17 PM
ironbiceps's Avatar
ironbiceps ironbiceps is offline
Rank: New Member
 
Join Date: Jul 2006
Posts: 3
Default

Squats 5 Sets of 10, 8, 6, 4, 4 Reps aaaaaaaa///////??????????????


no way !!!!!!!!!!

set 12 to 15 is big muscle !!!!!!!
Reply With Quote
  #4  
Old 09-19-2006, 04:40 AM
fryzie fryzie is offline
Rank: New Member
 
Join Date: Sep 2006
Location: Australia
Posts: 29
Default

thanks subscribed
Reply With Quote
  #5  
Old 09-19-2006, 05:39 AM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

Disclaimer: Nothing against you Sentinal (Anuj ), but I'm going to be critical with this article...

This is most definately NOTHING to do with Westside. The only thing I see in common with Westside is 2 ME days, and 2 DE days.

I'll say that that template has the DE Bench is good, and the ME Bench would be good if it used a 1 RM for the max effort exercise. The squatting days are fucked though.

Unsubscribe...

1. Represents uneven volume. Compare the days and you'll notice a big difference. The first two days are managable. Then all of a sudden the last two days go balls to the wall. What the fuck for?

2. Westside has NO pyramid schemes, especially with the high reps. All that'll do is burn you out so you won't lift nearly as much during your final set (which should be the only one that counts).

3. Leg extensions?? Not gonna touch that one.

4. 5 x 5 for a MAX EFFORT exercise? Nope. Every once in a while you could do a DE Bench with a 5 x 5.

5. DE squats day has an insane amount of volume. Too much, reminiscent of a bodybuilder's workout. Going from speed squats to leg extensions , then SLDL's...All before sumo squats! Super, you're halway done!

6. Westside is a CONJUGATE system. So the ME lifts would get rotated out every 1-3 weeks. No way is this post "complete".

7. Why are biceps worked before back halfway through the workout? That makes sense. So biceps are more important to be isolated. That way you won't be able to pull as much weight for your back. Having a strong back is vitally important for reversal power with the bench press. Biceps are not, and should be last in your workout as an afterthought.

In my opinion, this template was written by a bodybuilder, not a powerlifter. Using 5 x 5, or a pyramid scheme for a max effort is way too bodybuilder-specific. You can even see the ME Squat day "pyramids" up in weight to a 4 RM? Should be a 1 RM, and those pyramids should be "acclimation sets" if anything.

If anyone's interested in subscribing to a Westside thread, I recommend looking at either:

Basic Westside Template (notice all the differences between the routines)

Increasing RAW Bench (good description and a true sample routine for Westside Bench days)

Westside Primer (another good description by Kethnaab)
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Last edited by Darkhorse; 09-19-2006 at 05:53 AM.
Reply With Quote
  #6  
Old 09-19-2006, 09:44 AM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

Your right. I never really looked at this cuz there are so may westside "templates" floating around. TOO many. Just cuz somehing seems congugate doesn't mean it WS. Just cuz it has ME and DE likewise. People continue to isolate one or two little aspect of something whose sum is bigger than it's parts.

I was doing WS4BB. Kethnaab I think know's what WS it but I'm not gonna say "I do westside".
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 02:28 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.